From TIME · Erica Sweeney · · 2m
Why your feet get bigger as you age
Your shoe size can change dramatically over decades. Here's what's happening to your feet and how to protect them.
In brief
Your shoe size can change dramatically over decades. Here's what's happening to your feet and how to protect them. Feet change shape with age due to flattening arches and decreased collagen, not actual bone growth. Wearing well-fitting shoes with good arch support is your best defense. Originally reported by TIME.
Your feet really do change
Adult feet don't grow like they do in childhood, but their shape gradually changes with age. Your shoes may feel tighter even though your foot bones haven't actually grown larger.
Arches flatten and spread
The main culprit is decreased collagen, the protein that gives strength and elasticity to ligaments and tendons. When arch-supporting ligaments become lax, your feet widen and lengthen.
“When the arch falls, the foot both widens and lengthens.”
Bunions and hammertoes emerge
Bunions form when your big toe shifts toward other toes, widening the forefoot. Hammertoes happen when weakened toe tissue causes muscles and tendons to buckle. Both become more common with age.
Arthritis adds bone spurs
Arthritis in the feet and ankles, especially in the big-toe joint, can cause bone spurs that rub against your shoe and make it feel too tight.
Changes start in your 30s
Foot changes can begin as early as your 30s, though there's no specific age when they happen. Women are more affected due to hormonal shifts during pregnancy and menopause.
Risk factors you should know
Previous foot injuries, flat feet, family history of bunions, and higher body weight increase your risk. Extra weight puts ongoing stress on the structures supporting your feet.
Changes add up over decades
A 2016 study found foot widths increased 3 to 4 millimeters per decade. These small changes accumulate and can shift you up a half size or require wider shoes.
“That may sound small, but these changes accumulate over several decades and can become enough to affect shoe fit.”
See a doctor if pain appears
Get checked if you experience pain, swelling, numbness, tingling, difficulty walking, or recurrent calluses and blisters. Sudden changes affecting one foot need immediate attention.
Wear shoes that actually fit
Avoid narrow toe boxes and high heels. Get your feet measured periodically, including width. Supportive shoes with wider toe boxes protect your feet from further changes.
“It's helpful to have your feet measured periodically, including the width, not just the length.”
Stay active and maintain weight
Regular physical activity and low-impact exercise strengthen feet and ankles. Maintaining a healthy weight reduces stress on tendons, ligaments, and bones. Try toe scrunches and single-leg balance exercises.
The big picture
Feet change shape with age due to flattening arches and decreased collagen, not actual bone growth. Wearing well-fitting shoes with good arch support is your best defense.
